Weight Lifting Back Pain

Weight lifting back pain is a common side effect of resistance-based
exercise. Weight training can be defined as using free weights, universal
machines or Bowflex/Soloflex machines to build muscle mass and increase skeletal density. Free weights are statistically
the most dangerous of all types of resistance training.

Improper
lifting technique, lifting when you are too tired or lifting more than
you are capable of doing are the three usual reasons for injury or pain
to occur. Damage may occur to the spine itself, to the back muscles, to
the connective tissues or to other structures in the body, such as the
internal organs. In some cases, significant trauma, like hernias or
intervertebral disc damage, may occur during weight lifting.

This article explores the risks and benefits of resistance training and how the activity can create or exacerbate back pain in some patients.

Weight Lifting Back Pain Causes

The spine
is designed to easily handle extra weight. It is healthy to use moderate
weight training to increase muscular and skeletal strength. However,
there is a point when the weight lifting becomes detrimental. Using
heavy weights, or lifting when your muscles are overtired, are very
common causes of weight lifting back pain.

Most injuries caused by weight training are
muscular.
It is relatively easy to
sprain a back muscle
or ligament. It is important to allow this type of muscular injury to heal. If not, the injury can worsen and become a
chronic back pain
condition.

Repetitive injuries in the same muscle will cause scar tissue to develop. This scar tissue might cause pain problems as you age.

Certain exercises put tremendous pressure on the neck or lower back.
Pinched nerves
are common to experience in the neck area. Spasming muscles can impinge on a nerve and cause moderate neurological symptoms.

Lower back injuries
are the most serious of all weight training back pain conditions. It
is crucial not to lift heavy weights with a bent back. The vertebrae
are much stronger when the spine is straight.

The force of bending
alone puts increased pressure on the lumbar spine. If you add weight to
this posture, you have exponentially increased lower back spinal
pressure. This is a perfect recipe for serious lower back problems.

Herniated discs
are often the result of a sudden increase in pressure in the lower
back region. A herniated disc injury can be serious and may require
moderate to drastic treatment. It is far easier to prevent this type of
injury than to treat and
rehabilitate
it.

Prevention of Weight Lifting Back Pain

Here are some helpful pointers which can help to prevent back ache caused by weight training:

Make sure to always use good posture and form when lifting.

Do not rush through a set or through an individual repetition.

Do not attempt more weight than you are capable of lifting.

Do
not workout alone, especially with free weights. Always have a
spotter and make sure that your spotter can actually hold the weight you
are lifting if need be.

Do not twist your waist when lifting or putting down weights.

Use your legs to lift heavy weights and do not lift with a bent back.

Wear gloves to increase the friction of your grip and to prevent weights from slipping or falling.

Make sure to wear comfortable shoes that will give you adequate traction.

Always stay hydrated and never over do it.

Weight Training Benefits

Weight training is an excellent way to build muscle mass. It is also
the best way to develop strong bones and muscles, through
muscle/skeletal loading. Regular weight training will reduce the risk
of
osteoporosis
significantly.

Weight training is also an great way to increase
direct circulation to individual muscle groups using targeted exercises.

Increased circulation will provide temporary relief from
oxygen deprivation back pain.
If you want to have a beautiful body, then weight training is one of
the best ways to get there. There are few physical activities which
provide so much potential reward for such minimal investment of time.

Weight Lifting Back Pain Conclusion

I never liked weight training through most of my fitness career. I
rarely used heavy resistance training myself. I also rarely used weights in my personal training of
others. I always preferred exercises that used the body's own weight
as resistance.

Recently, I have changed my mind. Over the last 5
years, I have added more resistance work into my own workout routines. I
prefer to keep the weights moderate and the repetitions higher. I do
not do any power lifting and usually keep the weight to about half of my total ability to lift.

I have found that my
back muscles,
and all my muscles, have increased in size and strength. I have never
injured myself while lifting and would highly recommend sensible resistance training for
almost everyone. Weight lifting is a great activity that does not have
to be the source of any pain. Don’t get carried away, show off or go
to extremes. Common sense should be your guide. Make sure to consult
with your doctor before beginning any program of resistance training.

Resistance
training can be a wonderful and extremely rewarding part of a healthy
lifestyle. Just be sure to fully understand exactly what you are doing
and always keep focused on the exercise at hand. Losing concentration
for even a moment has caused many fitness advocates to incur serious
injury.